Tuesday, 10 December 2013

Christmas Tabata!!

This week is our last week for round 2 of the Get Fit for United Way program! Last week the participants teased me that we were doing a Christmas-themed workout without Christmas music... This has changed for this week! We had plenty of upbeat Christmas and holiday songs to fill our ears as we worked through these exercises. 


Christmas Tabata
20 seconds work, 10 seconds rest until 8 rounds complete (4 minutes each round)

Jolly Jacks (jumping jacks)
North Poles (backwards lunges)
alternate

Christmas Tree series (alternate right and left side plank)

Jingle Bell Jumps (burpies)
Rockefeller Skaters (speed skaters)
alternate

Sleigh Ride (reverse plank)
Cheer Builders (triceps dips)
alternate

Tinsel Twists (bicycles)
Sugar Cookie Crunch (supine toe touches)
alternate

Flying Sleigh (supermans)
Snow Plows (push-ups)
alternate

Enjoy!!!

Thursday, 5 December 2013

Tuesday Tabata - Holiday Arms and Abs

It is that time of year! Christmas lights and music everywhere. I used the spirit of the season to create our Tuesday Tabata program for this week. 

Holiday Arms and Abs
all sets are 20 seconds work and 10 seconds rest for a total of 8 rounds (4 minutes)

Hot Chocolate Warm-Up
- Jolly Jacks (aka Jumping Jacks)
- Chimney Climbers (aka Mountain Climbers)
alternate for 4 rounds each

30 seconds rest

Little Black Dress
- Snow Plows (aka Push Ups)
- Tinsel Twists (aka Bicycle Crunches)
alternate for 4 rounds each

30 seconds rest

Christmas Cookie Burner
- Snow Angels (aka Plank Jacks)
- Jingle Bell Jumps (aka Burpies)
alternate for 4 rounds each

30 seconds rest

Festive Cheer
- Reindeer Runs (aka High Knees)
- Tree Trimmers (aka Jump Lunges)
alternate for 4 rounds each

30 seconds rest

Santa's Helper
- Flying Sleigh (aka supine Superman Back Extensions)
- Christmas Tree (aka Side Plank - alternate sides each round)
alternate for 4 rounds each

30 seconds rest

Holly Jolly
- Christmas Tree Push Ups (aka Dolphin Push Ups)
- Cookie Crunches (aka Full Sit Ups)
alternate for 4 rounds each

Enjoy!!

Wednesday Lunchtime Boot Camp December 4

This was our second last session before breaking for Christmas and we were happy to be indoors yesterday with the chilling temperatures outside!!

This workout was originally posted in October www.kelliesfityourlife.blogspot.ca/2013/10/kick-butt-legs-and-core.html and with a few changes, we did it again this week!

Kick Butt Legs and Core

Warm-Up
30 seconds of each exercise
- walking jacks
- marching in place
- walking knee raises
- walking butt kicks
- squats
- jumping jacks
- running on the spot
- high knees
- butt kicks
- jump squats

1 minute water break

Kick Butt Legs
- 60 seconds full squats
- 30 seconds low squat pulse
- 60 seconds around the world lunges (each leg)
- 30 seconds mountain climbers

Kick Butt
- army crawl (up to 10 and back down)
- kneeling glute series - 10 of each 
       -- butt blasters 
       -- fire hydrants 
       -- straight leg pulse 
- repeat other leg
- army crawl (up to 10 and back down)

1 minute water break


Kick Butt Legs - round 2 
- 60 seconds full squats
- 30 seconds low squat pulse
- 60 seconds around the world lunges (each leg)
- 30 seconds mountain climbers 


Kick Butt Core
- 15 side laying hip abductions (think Jane Fonda!)
- 5 slow side laying hip circles
repeat other leg


Extra Kick of Core
- 10 supine double leg drops
- 20 slow bicycles
Enjoy!!

Thursday, 28 November 2013

Wednesday Pyramid Workout

It had been way too long since we met for our Wednesday Lunchtime Boot Camp! This group is truly amazing and such an inspiration. Yesterday was our first indoor workout for the Lunchtime session and it went really well. 

Wednesday Pyramid Workout

Warm Up
40 seconds skipping in place
20 seconds low jacks
repeat 3 times

Strength Building Pyramid
10 reps of everything and with each round you add an exercise
example - round 1 is squats; round 2 is squats and squat jacks; round 3 is squats, squat jacks, and back lunge with front kick, etc...)
Squats
Squat Jacks
Backwards Lunge with Forward Kick (5 per leg)
Mountain Climbers (for each 2 legs = 1 rep)
Push Ups
Burpies

Core Series
10 reps each
Supine double leg drop
Reverse crunches
Crunches
Dead bug
Bicycles
V-Sits
Russian twists
Plank (we did 10 second hold 1st round and 60 second hold 2nd round)
repeat 2 times
Enjoy!!!

Thursday Strength Workout - The Perfect 10

Today for the Get Fit for United series, I am leading the Full Body Strength workout. I have decided to bring back The Perfect 10 Workout from August, with a few tweaks, as this group bring their own hand weights / dumbbells. 

Here is the link to the original Perfect 10 kelliesfityourlife.blogspot.ca/2013/08/wednesday-august-28-lunchtime-boot-camp.html

...and the full workout, with the tweaks for today!

The Perfect 10
Warm Up
20 jumping jacks
5 burpies

The 10
60 seconds of each x 3 rounds
Reverse Lunges - holding weight(s) on sides of the body or up near chest
Dumbbell Rows - bent over slightly from hips and squeezing shoulder blades together to row elbows upwards 
Burpies
Side Lunges with Biceps Curl - as you return to standing from side lunge bend elbows to do a biceps curl (30s/side)
Push Ups
Mountain Climbers
Squat Press - squat low and as you stand, press weights up and over your head to a light touch
Triceps Extensions - weight overhead, bending and straightening the elbows, using the backs of the arms
Squat Jumps
Plank
Enjoy!!

Wednesday, 27 November 2013

Full Body Blast Tabata

Another wonderful Tuesday Tabata class for the Get Fit for United Way campaign! Nearly a full class and we had fun through the four stations. Find the 25 minute workout below that will have you sweating and working through your entire body!

Full Body Blast Tabata
(20 seconds work, 10 seconds rest for everything)

Warm Up (4 rounds of each, alternating = 4 minutes total)
- Jumping jacks
- Burpies

Strength Stations (8 rounds of each = 4 minutes each)
1)  Push Ups


2) Low Squat Side Steps with Resistance Band
(could hold dumbbell if no resistance band)

3) Downward Dog Core Series
(downward dog position – lift right leg and bring right knee to right elbow, then back up in the air, then to left elbow, then back up in the air and then to your nose, then back up in the air. After all three, switch legs. Continue this way.)

4) Backwards Lunge with Front Kick
(one leg per round, alternating each round)

Core (4 rounds of each, alternating = 4 minutes total)
- Supine toe touches 
(with legs straight up and laying on your back, then reaching right hand to left toe lifting shoulder blades off floor, return to the ground, and
left hand for right toes, etc and continue)
- Supine double leg drop 
(flat on your back, with legs straight in the air and dropping the legs slowly towards the floor, as low as you can with control, return to starting position and repeat)

Enjoy!!

Thursday, 21 November 2013

30 Minute Tabata on Tuesday

It stayed nice and warm inside while the sun set and the temperatures dropped during our Tuesday Tabata class this week! Everyone worked hard, and although I heard a few complaints, I think they enjoyed themselves!

30 Minute Tabata on Tuesday
set your timer for 20 seconds work and 10 seconds rest x 4 rounds per set of exercises

Warm Up
- burpies
- jump squats

Upper Body 1
- push-ups
- triceps dips

Lower Body 1
- low lunge pulses (alternate legs each round)
- side plank with leg lift (alternate legs each round)

Upper Body 2
- army crawl
- crab toe touches

Low Body 2
- supine glute bridges (on back with knees bent and feet on floor. lift glutes into bridge. slowly lower to ground, uncurling spine. lift back up slowly. repeat.)
- squats

Core
- 3-point plank (low plank from forearms and either one knee or one foot on ground supporting lower body. alternate knee/foot each round)
- full sit-ups

Enjoy!

Monday, 18 November 2013

Intro to Tabata

Hello!

With the second round of Get Fit for United Way, we brought things indoors and are now offering a 30-minute Tabata class as the Tuesday session. The first class was November 5 and we completed an intro to Tabata class, with a little mix of everything!

Intro to Tabata
all sequences are 20 seconds work, 10 seconds rest for 4 rounds (4 minutes)

Warm-Up
- jumping jacks
- skipping in place
alternate each round (4 sets of each)

Arms and Legs 1
- push-ups
- isometric sumo squat with calf raises
alternate each round (4 sets of each)

Arms and Legs 2
- army crawl
- alternating step-back lunges
alternate each round (4 sets of each)

Arms and Legs 3
- plank rows (use H20 bottle and alternate rowing arm each round)
- pulse lunges
alternate each round (4 sets of each)

Core
- bicycle crunch
- side plank with leg lift (alternate legs each round)
alternate each round (4 sets of each)


Enjoy!

Tuesday, 22 October 2013

100 Workout for 100th Blog Post

100th blog post! 

Pretty crazy ...and exciting! This fitness and health blog was initially started as I distanced myself from teaching fitness classes full time and moved into a nursing career. When nursing school, shift work, and other life things distracted me from my passion, this blog has helped bring me right back to it. Six months ago, I took a leap with my career and now work a "normal" schedule of Monday to Friday. This lifestyle has helped to re-ignite my passion for fitness and helping others enjoy exercise and a healthy lifestyle. By teaching lunchtime boot camp sessions, occasional after-work workouts, and staying connected through the blog, I feel as though I am feeding into my desire of ensuring that I never let this piece of myself be forgotten. 

Now, with that being said, I thought we would need to celebrate with an intense, awesome, and new workout! Here we go ...

100 Workout

20 jumping jacks

20 mountain climbers

20 low side steps with resistance bands (step on band with one handle in each hand. squat down low. take wide steps to pull the resistance on the band. slowly bring legs back together. continue alternating.)

20 push-ups

20 slalom squats (10/leg. single leg squats)

100 seconds plank moguls (plank position. jumping the legs side to back to side.)

20 burpies

20 biceps curls

20 reverse lunge to high knee (10/leg)

20 resistance band rhomboid row

20 leg lifts in side plank (10/side)

100 seconds army crawl

20 bicycles

20 double leg drops

20 single leg bridge lifts (10/leg)

20 plank with hip twists

20 full sit-ups

100 seconds high plank


Thank you for all your support and ENJOY!!!

Monday, 21 October 2013

Cardio Kick and Ab Burner

As I created this post, I see that it is my 99 blog post!!! Very exciting! I think the next workout will focus on "100"... Thoughts??

As mentioned in post #98, Cardio and Core, last week's Get Fit for United Way campaign, we focused on the cardiovascular system and core, or abdominal strengthening. Thursday's workout was inside; first we got warmed up by focusing on the cardio system, then kept our heart rates elevated and the sweat pouring as we concentrated on our abdominal and glutes using our mats!

Cardio Kick and Ab Burner!

Cardio Kick

30 seconds each
- jumping jacks
- jump squats
- mountain climbers
- butt kicks (running on the spot)

30 second rest

30 seconds each
- high knees
- plank jacks (low plank)
- speed skaters
- push-ups

30 seconds rest

30 seconds each
- burpies
- mountain climbers
- tuck jumps
- wall sit

30 seconds rest

Ab Burner
- 60 second toe touches
- 60 second russian twists
- 30 second low plank
- 60 second side plank (30 second/side)
- 60 second bicycles

30 second rest

repeat Ab Burner for a total of 3 rounds!!

Butt Burner
alternate right and left leg for each exercise before moving to the next

- 60 second/leg butt blaster
- 60 second/leg fire hydrants
- 60 second/leg straight leg glute pulses

30 second rest

repeat Butt Burner for a total of 2 rounds!

Enjoy!!

Cardio and Core

Last week for the Get Fit for United Way campaign, we focused on the cardiovascular system, and well as strengthening the core, or abdominal muscles. Tuesday's class was outside in the river valley and the ladies were warm in no time!


Cardio and Core

everything is for 30 seconds unless otherwise stated

perform grouped exercise back-to-back; only resting when specified
- this will ensure your heart rate stays elevated throughout workout

- jumping jacks
- mountain climbers
repeat

30 second rest

- crunches
- reverse crunches

30 second rest

- high knees
- burpies
- right plank
- front plank
- left plank

30 second rest

- mountain climbers
- plank jacks (low plank)
- v-sit crunches
- russian twists

30 second rest

- jump lunges
- butt kicks
- full sit-ups
- bicycles
- slow scissors (supine)
- 60 second front plank (high or low)

30 second rest

REPEAT ALL one more time!!

Enjoy!

Monday, 14 October 2013

Heat Up Those Arms!

Fall is here, the leaves are beautiful, and the cool air is just amazing when working out in the river valley. This was an upper body focussed workout for the Get Fit for United Way campaign last Thursday. 

Heat Up Those Arms!

Warm-Up
30 seconds each
- squats with arm swings
- jumping jacks
- cross country skiers
- pendulum jacks
- mountain climbers
- line jumps

Tabata 1
20 seconds work, 10 seconds rest (4 minutes)
- wide push-ups
- low plank
repeat until 4 rounds completed 

Partner Time!
- partner 1 inchworms 10 meters there and back, while partner 2 does burpies
- high five and switch off!

Tabata 2
20 seconds work, 10 seconds rest (4 minutes)
- triceps dips
- high plank tummy tucks
repeat until 4 rounds completed 

Tabata 3
20 seconds work, 10 seconds rest (4 minutes)
- mountain climbers
- foot fire
repeat until 4 rounds completed 

Partner Time!
- partner 1 crab walks 10 meters there and back, while partner 2 holds low plank
- high five and switch off!

Tabata 4
20 seconds work, 10 seconds rest (4 minutes)
- army crawl
- bicycle crunches
repeat until 4 rounds completed 

Enjoy!!

Friday, 11 October 2013

Thursday, October 10 Lunchtime Boot Camp

What a beautiful river valley we have!! This Thursday I was lucky enough to teach a lunchtime boot camp and an after work boot camp with the scenic views! During the lunchtime session we focused on legs!

Thursday Legs

Warm-Up
30 seconds of each exercise with sprints in between
- jumping jacks
- speed skaters
- shadow skipping
- jump lunges

Heat Up Those Legs!
- 3-way squat series - full/upper half/lower half - 20 reps of each
- reverse lunge to high knee - 15 reps each leg
- tummy tucks - 30 reps (high plank position and bring knee to elbow, alternating for 30)

1 minute water break

Tone the Glutes!
- slalom squats - 15 reps/leg
- bench steps - 15 reps/leg
- alternating push-ups and plank - 7 count down to 1

1 minute water break

repeat Heat Up Those Legs!

1 minute water break

repeat Tone the Glutes!


Enjoy!!

Kick Butt Legs and Core


This was a great lower body workout that we did for the Get Fit for United Way campaign last Thursday, October 3. It was an indoor workout and these ladies worked hard! 


Kick Butt Legs and Core


Warm-Up

30 seconds of each exercise

- walking jacks

- marching in place

- walking knee raises

- walking butt kicks

- squats

- jumping jacks

- running on the spot

- high knees

- butt kicks

- jump squats


1 minute water break


Kick Butt Legs

- 60 seconds full squats

- 30 seconds low squat pulse

- 60 seconds around the world lunges (each leg)

- 30 seconds mountain climbers

- 30 second water break

repeat


Kick Butt

- army crawl (up to 10 and back down)

- kneeling glute series - 10 of each 

       -- butt blasters (knee and ankle bent to 90° and raising sole of foot up to ceiling and bring knee back down to floor)

       -- fire hydrants (keeping knee bent, lift leg using hip out to the side, like a dog using a fire hydrant and lower)

       -- straight leg pulse (leg straight out behind, lifting and lower pointed toe)

- repeat other leg

- army crawl (up to 10 and back down)


1 minute water break


Kick Butt Core

- 15 side laying hip abductions (think Jane Fonda!)

- 5 slow side laying hip circles

repeat other leg


Bikini Core Series

- 10 slow double leg lowers

- 10 reverse crunches

- 10 crunches

- 10 slow bicycles

- 10 dead bugs

- v-sit hold with 10 "breathing arms"

- 10 russian twists

- 10 second low plank



Enjoy!!!


Thursday, 26 September 2013

Wednesday, September 25 Lunchtime Boot Camp


Our last lunchtime boot camp of September and we had 10 wonderful women out for this intense cardio workout! It has been awhile since we have done this one, so here it is again!




Cardio Kick


30 seconds per exercise x 3 rounds





1) Jumping Jacks


2) Jump Squats


3) Mountain Climbers


4) Butt Kicks


rest 30 seconds





5) High Knees


6) Plank Jacks


7) Speed Skaters


8) Push-Ups


rest 30 seconds





9) Burpies


10) Mountain Climbers


11) Tuck Jumps


12) Wall Sit


rest 30 seconds and repeat two more times!





Enjoy!


Tuesday, September 24 United Way Boot Camp


What a beautiful evening in the river valley it was! The leaves are falling and the cool air with the sun still shining. Beautiful!



We had 19 ladies out for this sweaty workout!!

Total of 26 minutes and a little extra core at the end!



Toned on Tuesday

each exercise for 60 seconds, then repeat entire circuit 3 times



1) Jump Sumo Squats

2) Wide Push-Ups

3) Backwards Lunges

4) Army Crawl

5) Single Leg Bridge Raises (supine)

6) Speed Skaters

7) Side Plank with Leg Raise

8) Narrow Triceps Push-Ups

9) V-Sit Hold

rest for 1 minute and repeat!



Then we did one round of my core circuit!

10 Double Leg Drops

10 Reverse Crunches

10 Crunches

10 Slow Bicycles

10 Dead Bugs

10 V-Sit Crunches

10 Russian Twists

10 second Plank Hold



Enjoy!!

Tuesday, 17 September 2013

Tuesday September 17 - Two Boot Camps in One Day...


Happy Tuesday!



Something happened today that has not happened in literally years for me... I taught two classes in one day, and loved it! The fresh air, the dedication, the smiles, and of course, the high fives at the end! Awesome. 



We had our weekly "Lunchtime Boot Camp" today instead of the typical Wednesday session because of a conflict and then the Get Fit for United Way program kicked off today. I was approached to collaborate with another fitness instructor on creating a program to raise funds for the great cause of United Way. We have just begun a 6 week session where all registrants take part in Tuesday outdoor, river valley boot-camp style class and Thursday Buns n' Bellies style indoor class! We sold out of spots and are very excited about this initiative!



Here are the two workouts from today! 



Partners and Bands



partner up. one or two resistance bands required for certain exercises. 

all exercises are for one minute. 



Set #1

1) Jumping Jacks

2) Partner Standing Oblique Twists, with Resistance Band

repeat 



Set #2

1) Froggers

2) Partner Resistance Band Rows

repeat



Set #3

1) Dolphin Push-Ups

2) Partner Resistance Band Chest Press

repeat



Core

10 x supine double leg drop

10 x reverse crunches

10 x crunches

10 x slow bicycles

10 x dead bug

10 x russian twists

10 second v-sit hold

1 minute plank hold







Pump Yo' Jam



Cardio

(30 seconds each)

1) Jumping Jacks

2) Squat Jumps

3) Speed Skaters

4) Ski Moguls

repeat



Tabata 1

(20 seconds work, 10 seconds rest)

1) Incline Push-Ups

2) Triceps Dips

3) Incline Push-Ups

4) Triceps Dips

5) Incline Push-Ups

6) Triceps Dips

7) Incline Push-Ups

8) Triceps Dips



Isometrics

(60 second hold)

1) Low Squat Hold

2) Plank Hold



Tabata 2




(20 seconds work, 10 seconds rest)


1) Alternating Lunges


2) 


Glute Kick-Back - all fours




3) Alternating Lunges


4) 


Glute Kick-Back - all fours




5) Alternating Lunges


6) 


Glute Kick-Back - all fours




7) Altnerating Lunges


8) Glute Kick-Back - all fours





Core (we ran out of time because of a late start, but intended to have this at the end)



1 minute plank

10 bicycles

20 reverse crunches

30 mountain climbers

20 hip lifts in side plank (10/side)

10 double leg drops






Enjoy!!


Sunday, 15 September 2013

Wednesday, September 11 Lunchtime Boot Camp


What a beautiful day it was to enjoy the outdoors, or at least for some time during lunch break! We had the biggest group out yet with 14 participants!! Awesome!



I tweaked the "Perfect 10" workout with a few different exercises, put everyone in groups of 3 or 4 and they rotated through the exercises, sharing a resistance band. The smaller groups seemed to work great, as they were able to visit (between breaths) as they exercised, and then just waited for the time to switch exercises. 



Here it is...



Even More Perfect 10



each exercise for one minute. repeat entire sequence twice through.



Reverse Lunges

Resistance Band Wide Rows

Burpies

Full Sit-Ups



one minute rest



Side Lunges

Resistance Band Biceps Curls

Mountain Climbers

Bicycles



one minute rest



Push-Ups

Resistance Band Low Squat Side Steps

Triceps Dips

Plank




Enjoy!


Thursday, 5 September 2013

Wednesday, September 4 Lunchtime Boot Camp


Today marked the first boot camp session of September, but it sure did not feel like Fall. It was a beautiful warm and sunny day in the river valley!



This week's workout was Wake Up Your Muscles!



Warm-Up

(60 seconds each)

Inchworm

High knees

Jumping jacks



Full Body Circuit

(60 seconds each x 2 rounds)

1) Cobra push-up begin on ground with hands directly under shoulders and feet wider than hip width. Press into hands to lift upper body up and off ground, into a "cobra" position. Using glutes, lift lower body into the air until you are in a "downward dog" position. Lower going through the motions opposite. Repeat.)


2) Pulsing jump squats
3) Plank with leg raises (in low front plank lift one leg up at a time very steady. Lower down with control and switch legs. Does not need to be lifted too high)
4) Pulsing jump lunges
5) Bicycles
6) Wall sit



Core


1) Dead bugs x 12 reps
2) Russian twists x 20 reps
3) V-sit crunches x 10 reps
Repeat




Enjoy!!



Wednesday, 28 August 2013

Wednesday, August 28 Lunchtime Boot Camp


I cannot believe it is our last boot camp of August! This month has flown by with so many adventures and fun... Keith and I have called it "The August of Edmonton", as we have rekindled our love with this city as we have explored new trails, restaurants, festivals, more restaurants, and attractions. 



Another beautiful sunny workout to end the month! The August Challenge is also drawing to a close. All participants have until August 31 to complete as many of the 30 challenges as possible. They will submit their forms to me Tuesday and I will determine the winner. We will announce next week!





The Perfect 10 Workout

60 seconds each exercise x 2 rounds



1) Reverse Lunges

2) Resistance Band Bent-Over Rows

3) Burpies

4) Side Lunges

5) Push-Ups

6) Mountain Climbers

7) Squat Press (with resistance bands)

8) Triceps Dips

9) Resistance Band Side-Stepping

10) Plank






Enjoy!!


Wednesday, 21 August 2013

Wednesday, August 21 Lunchtime Boot Camp


Happy week everyone! I hope the cool mornings are waking you up and the warm afternoons are reminding you there is still plenty of summer to enjoy!



At boot camp today, we had 9 people out and the sun was shining! It was our first workout with the new resistance band tubing. I think the group will enjoy the variety these bring to the workouts.



Warm-Up

2 sets of stairs



Arm Strength (60 seconds each x 2 rounds)

1) resistance band biceps curls

2) burpies

3) triceps dips



Back Strength (60 seconds each x 2 rounds)

1) resistance band wide rows

2) push-ups

3) supermans



Core (10 reps each, except plank)

1) supine double leg drop

2) reverse crunch

3) crunch

4) slow bicycles

5) dead bug

6) v-sits

7) russian twists

8) 60 second plank hold




Enjoy!!